The Super Five of a Healthy Pancreas

[BocaLady]

You're a giant step ahead of pancreatic cancer if you eat loads of veggies every day. In fact, eat enough (nine servings instead of five) and you could cut your risk in half.

Now go one better, and get a sampling of specific veggies from a recently researched list of key produce picks for pancreas health.

5 Picks for Your Pancreas:
What is it about the veggies below that makes them the mortal enemy of pancreatic cancer? Take your pick. They're loaded with everything from vitamin C and carotenoids to folate and fiber.

Dark, leafy greens like spinach, kale, mustard, and chard
Cruciferous veggies like broccoli and brussels sprouts
Orange-yellow veggies like corn, squash, sweet potatoes, and carrots

Beans like soybeans, lima beans, and lentils
Allium veggies, specifically onions and garlic

The Easiest Way to Get There:
So how do you get something from each of the five groups into your diet? Easy! Have soup and salad for lunch. Try this colorful, hearty White Bean Soup. And serve it up with a scoop of Spinach Salad with Warm Maple Dressing. Yum.

[BocaLady]

Hi Barbara - Unfortunately, I have to avoid beans like the plague so I didn't save the recipe, but I searched the Internet and found it for you. - Irene

WHITE BEAN SOUP

NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sodium | Low Cholesterol | Low Sat Fat | High Calcium | High Potassium | Heart Healthy | Healthy Weight
VIEW COMPLETE NUTRITION GUIDELINES »
A simple, rich stew of white beans. Serve with Mediterranean Tuna Panini.

Makes 8 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 2 1/2 hours

EASE OF PREPARATION: Easy

1 pound dried white beans, soaked overnight
2 tablespoons extra-virgin olive oil
2 large onions, finely chopped
2 stalks celery, finely chopped
2 large carrots, finely chopped
1 quart water
2 large ripe tomatoes, peeled and mashed, or 1 tablespoon tomato paste
2 teaspoons dried oregano
1 teaspoon salt
1/8 teaspoon cayenne pepper
Freshly ground pepper to taste

1. Drain beans and cook them, covered, in a large pot of boiling water until tender, about 1 1/2 hours. Drain.
2. Heat oil in a Dutch oven or soup pot over medium heat. Sauté onions, celery and carrots for 3 to 5 minutes. Add water, the cooked beans, tomatoes, oregano, salt, cayenne and pepper. Simmer vegetables are tender, about 20 minutes. Taste and adjust seasonings.

NUTRITION INFORMATION: Per serving: 255 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 42 g carbohydrate; 14 g protein; 11 g fiber; 329 mg sodium; 1286 mg potassium.
Nutrition bonus: Vitamin A (70% daily value), Folate (61% dv), Potassium (37% dv), Iron (35% dv), Magnesium (30% dv), Vitamin C & Calcium (17% dv), Zinc (15% dv).
2 Carbohydrate Servings
Exchanges: 2 starch, 1 vegetable, 2 very lean meat, 1 fat

[BocaLady]

Enjoy.

[BocaLady]

Hi tootsie,

I wish more people felt the way we do. I take eating healthy very seriously, and it isn't hard to do. Everytime I read something that could be of value, I want to share it with everyone.

Irene

[BocaLady]

Are the peanut M&M's covered with dark chocolate? If so, that should make them high in antioxidents and should be a healthy snack.

I've been buying dark chocolate Hershey's kisses (the ones with the purple foil wrappers). but I limit them to one or two a day.

Why don't you buy fresh strawberries and dip them in dark chocolate pudding? That should make them healthier.

As the saying goes, where there's a will there's a way.

Irene